Plan 16 Semanas: 21 km / Media Maratón Build 🏃 (Intermedios Polarizado a piramidal)
Plan 16 Semanas: 21 km / Media Maratón Build 🏃 (Intermedios Polarizado a piramidal)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
De correr 21K a competirlos: el build de 16 semanas
El bloque completo de construcción para pasar de terminar la media maratón a correrla con estructura, ritmo y un plan de verdad.
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Increíble progresión en muy poco tiempo. Sin duda un gran aliado en mi preparación para competencias." - Agustín G. 2025
Lee todos nuestros reviews aquí
Para quién es este plan
- ✅ Corres 10-15k con comodidad o ya terminaste una media y quieres mejorarla
- ✅ Puedes correr 5 veces por semana (±5 horas semanales, tirada larga de 2:00)
- ✅ Quieres estructura por ritmo, no acumular kilómetros sin plan
- 👉 ¿Nivel avanzado y buscando marca? El peak de 12 semanas.
Características del plan
- 👉 Método: polarizado 80/20 (80% baja intensidad, 20% alta) - el mismo que usamos con nuestros atletas 1-1
- 👉 16 semanas, 1 de recuperación cada 3 de carga
- 👉 5 sesiones por semana, 2 días libres - tirada larga de 2:00
- 👉 A ritmo (pace): cada sesión se sincroniza estructurada a tu reloj
- 👉 Testeos al inicio y re-testeo durante el plan para ajustar tus ritmos reales
- ♻️ Reutilizable: aplica el plan gratis las veces que quieras. Nunca se vuelve más fácil, tú te vuelves más rápido
¿Quieres ver otras distancias, duraciones o niveles?
Todos nuestros planes de running haciendo clic aquí.
¿Dudas sobre qué plan elegir? 📩 Cuéntanos tu objetivo - respondemos en menos de 24 horas
Soporte Gratuito del Coach Incluido
¿Por qué elegir Triaperformance?
Nuestras certificaciones 2025-2026
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:51:00 | 02:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:51:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.